Forging Elite Fitness

Reebok CrossFit Back Bay
15 May
by: Published in Uncategorized

Team WOD: 5 rounds for time of:

200M Run
9 Pull Ups while partner holds top of the Overhead Squat (95/65)
9 Overhead Squats (95/65 while partner hangs on bar)
9 Toes to Bar while partner holds Overhead Squat (95/65)
19 Handstand Push Ups
9 Pull Ups while partner holds top of the Overhead Squat (95/65)
9 Overhead Squats (95/65 while partner hangs on bar)
9 Toes to Bar

35 min cap

Partners have to switch every time they go back to the bar/barbell

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Here are the rules…

  • Partners A and B both have to run
  • Partner A will do 9 Pull Ups while partner B holds the barbell overhead
  • Partner A will hang on to the bar while partner B does 9 Overhead Squats
  • Partner A will do 9 Toes to Bar while partner B holds the barbell overhead
  • Partners A and B can split the HSPU anyhow
  • Partner B will do 9 Pull Ups while partner A holds the barbell overhead
  • Partner B will hang on to the bar while partner A does 9 Overhead Squats
  • Partner B will do 9 Toes to Bar while partner A holds the barbell overhead

And that is 1 round,

CG

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Princess Swanson liked this post
14 May
by: Published in Uncategorized

Pre WOD:  25 mins to find heavy set of 3 reps:

Clusters

Hands cannot let go of the bar

WOD: For time of:

15/11 Cal Row 21 Thursters (95/65)
15/11 Cal Row 15 Thursters (95/65)
15/11 Cal Row 9 Thursters (95/65)

10 min time limit

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Special thanks…

I just want to send a special shut out to everyone who send me pictures from the Opens.  I know it was a while ago, but they were incredible.  A special thanks to Katie P. as her pictures are incredible.  Thank you for taking the time to making us all look amazing!!!  In the next several weeks we are going to put up pictures from the 15.3 workout, which include the Adaptive athletes.  These are some great pictures and I hope you guys use them as inspiration to push your limits.

Well done,

CG

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13 May
by: Published in Uncategorized

Pre WOD: Teach the Bar Pull Over

If you cannot do pull ups (which is step 1) work on Skin the Cat

WOD 1:  Gymnastics Baseline 1:  12 min AMRAP of:

12 Burpees
12 Pull Ups
12 Kettlebell Swings (24/16)

WOD 2:  Gymnastics Baseline 2:  12 min AMRAP of:

2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (32/24)

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Shameless plug time…

If you have not seen the crew at Spine & Sports (at Box 2) and you need some TLC for you joints, then it may be time.  I have personally seen Dr. Cooper for a number of issues and have had amazing results.  I know a lot of you have seen Jeremy, Leah, and Wes and have gotten some great mileage out of it.  Remember that you only get one body and you need to take fantastic care of it!

Now go get your free Functional Movement Screen (FMS)!!!,

CG

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